Excuses About Healthy Eating Debunked, P2
In part one of our series, we debunked three healthy eating myths: too much time, too hard, and too restrictive. Well today I will be covering three more myths plus I will be breaking down exactly how cheap eating healthy can be. It is time for you to take the plunge and start getting serious about what you put in your body. Take a look below as we debunk three more healthy eating myths:
MYTH FOUR: “It is too expensive”
Eating healthy does not have to be expensive. In part one, we debunked the myth of “eating healthy is too time consuming.” To debunk this myth, we discussed preparing your food in advance so all you need to do is throw it in the microwave and you are ready to eat. Well, just as preparing your food in advance will save time, it will also save you money.
By always having food in stock, you are far less likely to eat out. And as we all know, eating out can really add up (not to mention you have limited healthy options).
Don’t get me wrong, I love going out to eat. That is why I save it all for my cheat day.
Aside from the importance of having your food prepared in advance, I want to show you exactly how cheap eating healthy can be. Below I will breakdown everything I buy each week at the store. The foods I purchase come out to cost around $3 a meal. Not too bad for eating healthy!
The numbers I will be giving you are from my own personal shopping cart. Your numbers may even be less than mine since I do eat a good amount of food. Everyone is not going to purchase 6-8 pounds of chicken a week like I do, so keep that in mind when I am going through the numbers.
Chicken: As you saw above, I purchase 6-8 pounds of chicken each week. You can find chicken for as low as $1.99 a pound so if you are on a tight budget, look around and you will find something that will fit it. If you can afford to get the higher quality chicken, by all means do it. You can expect to pay $4-6 per pound for higher quality chicken.
Take a look at my chicken breakdown:
8 pounds of chicken X 3 dollars per pound = $24/week
Grass-Fed Ground Beef: This is one thing you must splurge on. It will be more expensive than regular ground beef but the benefits are way worth it! If you cannot afford to get grass fed beef, I would advise you to not eat it at all. It is only a few dollars more per pound so I highly recommend getting grass fed.
You can find grass-fed ground beef for anywhere from 5-8 dollars per pound depending on where you go. The place I buy mine runs for seven dollars a pound. You can get a lot of meals out of a pound of ground beef so it is not that expensive in a per meal breakdown.
2 pounds of grass-fed ground beef X 7 dollars per pound = $14/week
Eggs: Eggs are another item I would highly recommend spending a few more dollars on to get good, high quality eggs. This means purchasing free-range, 100% vegetarian fed eggs. These will cost you anywhere from 3-5 dollars a dozen, but again the benefits are worth the price.
If you do decide to go with cheaper eggs, eat the egg whites with only one yolk each day. Purchasing higher quality eggs (free-range, vegetarian fed) you can eat the whole egg, and lots of them.
3 dozen eggs X 4 dollars per dozen = $12/week
Above is a typical week on what I spend on all my protein. I will sometimes splurge and get a huge grass-fed steak or cycle in some wild fish but overall I will stick with what is above. In total the prices comes out to be:
$24 + $14 + $12 = $50
Vegetables can be expensive, however once again there are ways around it. Buying fresh vegetables is obviously going to be the most expensive but you can find some good deals if you shop around. I buy for convenience so I will buy pre-cut broccoli, bagged spinach, chopped mushrooms, and so forth.
The cheapest way to buy vegetables is to buy them frozen. They are just as healthy as fresh vegetables and far more convenient. My freezer is always stocked with loads of frozen vegetables just in case I run out of the fresh ones.
Frozen: $15-20 per week
Fresh: $30-40 per week
As you can see, buying frozen is the way to go when on a budget.
I tend to buy the items below every 2-3 weeks depending on when I need them. Here are some healthy fats I purchase regularly and the price that I spend:
Grass-fed butter: $3
Coconut oil: $7
Nuts in Bulk: $10-11
Avocados: $1.00-3.00 each depending on the week and season
I usually need to buy grass-fed butter the most as that is what I cook most of my meals in, while I will only have to buy coconut oil on occasions depending on how much I use it.
You can find some great grass-fed butter for as little as $3, a price you can’t beat for such high quality butter! Coconut oil may seem expensive but it will last you a while. Nuts are optional to buy but if you do buy them, get them in bulk. This will save you lots of money in the long run. Avocados is another fat I love adding to meals and will purchase a few each week. They will vary in price depending on if they are in season.
$6 (two bars of butter) + $7 (coconut oil) + $11 (nuts) + $6 (two avocados) = $30
$30 / 2 (I purchase about every other week) = $15/week
Depending on your goals, carbohydrates are your last purchase. For me personally, I am always stocked up on black and pinto beans. These will run for around $1.00 a can and I go through about three a week.
Sweet potatoes are the next carbohydrate I eat during the week and will spend about $4.00 total on them. Both beans and sweet potatoes are very cheap and you will only need to purchase them when needed or depending on your goals. (I will occasionally buy steel cut oats and jasmine rice depending on the week.)
$4 (sweet potatoes) + $3 (canned beans) = $7/week
So in total, lets take a look at our costs:
Protein ($50) + Frozen Vegetables ($20) + Healthy Fats ($15) + Carbohydrates ($7) = $92
Some may be thinking that this is a lot of money to spend on food for the week. Remember though, for the six days of eating healthy I usually eat 5-6 meals per day.
6 days per week X 5 meals per day = 30 meals per week (not including my cheat day)
$92 / 30 meals = $3.07/meal
That right there is pretty impressive for the quality of food that you will be eating. I cannot think of a place where you can get a full meal for three dollars. And remember, the numbers above were my own personal numbers. You may not eat as much as I do and therefore will be spending much less each week and per meal.
As you can see, there are ways to keep your costs down when eating healthy. After seeing that breakdown, I hope you realize eating healthy does not have to be expensive. You simply have to plan, and find the right deals.
MYTH FIVE: “The foods are not that good.”
Nonsense. There are tons of websites out there that have thousands of delicious recipes to choose from that are all incredibly healthy for you. You just have to get creative and try new things. Plus, as you start introducing yourself to new foods, they become better and better over time. The foods at first may not taste that great, but trust me they get much better.
You will learn to love eating healthy foods, and start craving certain healthy dishes. Sure you will still crave the junk food that you love and that is fine. Eat all the junk food you want on your cheat day each week. It is a win-win situation. Enjoy the healthy meals during the week, and go crazy on junk food once a week. Pretty sweet deal!
MYTH SIX: “I am not allowed to eat enough food.”
I can understand why people complain about this one because so many diets out there restrict calories and do not allow people to eat very much food (starvation diets.) However, when you are eating the right foods, you should be eating when you are hungry and until you are satisfied. Starvation diets are NOT the way to go when trying to get healthy and fit.
Your body needs food and eating foods that are good for you will naturally burn fat. So say goodbye to the hunger pains that many diets call for and instead start focusing on eating all the healthy foods you want.
We have just debunked six healthy eating myths in hopes for you to try something new this week. Getting healthy all starts with nutrition and there is no better time than now to start feeding your body the foods and nutrients it is truly craving.
What other myths would you add to the list? Please leave your feedback, comments, and questions below:
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